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Norsemens shoulder mobility and function

by Joe C.

Program Description

I created this program to address several issues I have had with my shoulders. This routine is designed to work around your other training. You can run this solo if you like but, this isnt meant to put on muscle or gain strength. Remember to take it easy, you do not need a lot of weight for any of these movements. I would recomend starting most of them with no weight and slowly adding over the weeks. I suggest taking the smallest increases possible. Even if the workouts are easy. Remember this program is meant to compliment your existing program by ensuring you have happy and functional shoulders. This way you can make those sweet, sweet gains injury free for as long as possible.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 02:56
  • Last Edited
    Aug 26, 2025 07:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Weighted Supine Shoulder Internal Rotation
2
10-15 reps
RPE 7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2
10-15 reps
RPE 7
6
Prone Shoulder External Rotation
2
10-15 reps
RPE 7
7
Band Shoulder External Rotation Isometric To Press
2
3-5 reps
RPE 7
8
Butchers Block
1
0.5-1 mins
RPE 4
9
PVC Active Thoracic Extension And Rotation
1
15-20 reps
RPE 5
10
PVC Pipe Thoracic Rotation Standing
1
15-20 reps
RPE 5
11
PVC Thoracic Spine Mobilization
1
15-20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Bottoms Up Kettle Bell Press
2
8-12 reps
RPE 6
5
Band Full Can With Weight
2
10-15 reps
RPE 6
6
Prone Cuban Press
2
10-15 reps
RPE 6
7
Scapular Pull-Up
2
10-15 reps
RPE 6
8
Scapula Wall Slides
1
10-15 reps
RPE 4
9
Scapular Push Up
1
10-15 reps
RPE 4
10
Thoracic Breathing
1
3 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri Healthy Shoulder Sequence
1
10-20 reps
RPE 4
2
Yuri Shoulder Mobility Sequence
1
10-20 reps
RPE 5
3
Yuri Shoulder Band Drill
1
10-20 reps
RPE 5
4
Scapular Press
2
10-15 reps
RPE 6
5
Lu Raise
2
10-15 reps
RPE 6
6
Trap 3 Raise
2
10-15 reps
RPE 6
7
Scapular Row
2
10-15 reps
RPE 6
8
Lock 3 Shoulder Routine
1
1 mins
RPE 8
9
Thoracic Extension Stretch
1
2 mins
RPE 4
Week 1
1 / 18 Weeks
Day 1
1
Yuri Healthy Shoulder Sequence
1 Set
10-20 Reps
@4
2
Yuri Shoulder Mobility Sequence
1 Set
10-20 Reps
@5
3
Yuri Shoulder Band Drill
1 Set
10-20 Reps
@5
4
Weighted Supine Shoulder Internal Rotation
2 Sets
10-15 Reps
@7
5
Band Shoulder Internal Rotation Isometric With Front Raise
2 Sets
10-15 Reps
@7
6
Prone Shoulder External Rotation
2 Sets
10-15 Reps
@7
7
Band Shoulder External Rotation Isometric To Press
2 Sets
3-5 Reps
@7
8
Butchers Block
1 Set
0.5-1 mins
@4
9
PVC Active Thoracic Extension And Rotation
1 Set
15-20 Reps
@5
10
PVC Pipe Thoracic Rotation Standing
1 Set
15-20 Reps
@5
11
PVC Thoracic Spine Mobilization
1 Set
15-20 Reps
@5
Day 2
1
Yuri Healthy Shoulder Sequence
1 Set
10-20 Reps
@4
2
Yuri Shoulder Mobility Sequence
1 Set
10-20 Reps
@5
3
Yuri Shoulder Band Drill
1 Set
10-20 Reps
@5
4
Bottoms Up Kettle Bell Press
2 Sets
8-12 Reps
@6
5
Band Full Can With Weight
2 Sets
10-15 Reps
@6
6
Prone Cuban Press
2 Sets
10-15 Reps
@6
7
Scapular Pull-Up
2 Sets
10-15 Reps
@6
8
Scapula Wall Slides
1 Set
10-15 Reps
@4
9
Scapular Push Up
1 Set
10-15 Reps
@4
10
Thoracic Breathing
1 Set
3 mins
@3
Day 3
1
Yuri Healthy Shoulder Sequence
1 Set
10-20 Reps
@4
2
Yuri Shoulder Mobility Sequence
1 Set
10-20 Reps
@5
3
Yuri Shoulder Band Drill
1 Set
10-20 Reps
@5
4
Scapular Press
2 Sets
10-15 Reps
@6
5
Lu Raise
2 Sets
10-15 Reps
@6
6
Trap 3 Raise
2 Sets
10-15 Reps
@6
7
Scapular Row
2 Sets
10-15 Reps
@6
8
Lock 3 Shoulder Routine
1 Set
1 mins
@8
9
Thoracic Extension Stretch
1 Set
2 mins
@4